July 18th, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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(904) 654-3383

  

July 18th, 2016 CrossFit WOD

July 18th, 2016 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

3 minutes jump rope

*Hang onto your jump rope

Three rounds:

5 Snatch Grip RDL

5 SG Push Press

5 Overhead Squat

Smash Party/Keg, Oly Wall Squat

Weightlifting

Tempo Snatch (1 rep EMOM 8)

Snatch (1 rep EMOM 8)

Metcon

Metcon (Time)

Five rounds for time:

30 Double Unders

12 Toes to Bar

8 Dumbbell Snatch (70/55)

Accessory Work

Snatch from High Blocks (5×3 Heavier than last week)

Set blocks so bar rests in Power Position.

Snatch High Pull from High Blocks (5×3 Heavier than last week)

Set blocks so bar rests in Power Position.

GHD Situps (3×20)

Back Extension (3×15)

Cash Out

Band Pull Aparts (50)

Note band size

Extra Credit

1000m Row (Time)

Max Effort 1000m Row

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